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Old 04-11-2013, 02:15 PM   #238
tomahawk
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Thursday 11 April 2013

5/3/1 Wave 6 Week 3 Day 3: 1's

A1 Military Press

1x5 40kg
1x5 47.5kg
1x5 55kg
1x5 67.5kg
1x3 77.5kg
1x4 85kg
3x5 55kg

Little bit disappointed with only 4 reps with 85kg. Back off sets felt good.

A2 Recline rows

10x10 BW

B Deadlifts

1x5 80kg
1x5 95kg
1x5 112.5kg
1x5 140kg
1x3 160kg
1x2 177.5kg
3x5 112.5kg

My right elbow still feels a little bit weird with over/under. Top set felt good so I went for an extra rep. Scaled the back off sets to my top warm up set, they felt nice and crisp.

C1 Hip thrusts

5x10 80kg

C2 Rear flyes

5x20 5kg

Started the rear flyes very light, still got fatigued towards the end of the set.

D1 Barbell curls

5x20 empty bar

Suppersetted with...

D2 Ab wheel rollouts

5x10 BW

At the minute I cannot fathom how someone can do 100 consecutive reps with an empty bar, my biceps feel like they're going to explode after 15 or so. Also, ab rollouts never seem to get easier.
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